HOL's breakdown is pretty solid DNoD. If you can't use a barbell and rely on machines then rows on machines are pretty handy as are the various lat pulldown machines. If you really can't bench press then a chest press on machine is a semi-analogous exercise, leg press and lunges if you can't squat.

squat + deadlift on the same day isn't the worst thing as long as you're not doing too many sets of either.

I was wondering if like just stepping or what I should call it I mean like jumping up and down on on feet and than the other. I really don't know how to explain It is kinda like jogging but not really. whatever if someone of you knows what I mean. I would like to know if that is as effective as jogging.